CrossFit Crescent – CrossFit


Progress Week 1

Bench Press (1 Rep Max)

15 min to find 1 rep Max

A coach must watch you perform your 1 rep max without help in order for it to be counted. If during your attempt you require assistance, it will be given but the rep will not be counted

Metcon (Distance)

12 min to Find Max Height Box Jump

Metcon (AMRAP – Reps)

8 min to find Max Effort Unbroken Strict Ring Dips
If the athlete is able to do at least 2 proper strict ring dips, they must do ring dips. Otherwise, they may do their endurance test on the bench at 75% of their one rep max. This test must be performed strict and unbroken.

Metcon (AMRAP – Reps)

2 min Max Effort Sit-ups
Ab mats must be used and the athlete must do reps at the full range of motion in order for them to be counted.

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